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at CFN looks like...

Warm Up
Partner A bikes/row while Partner B does 15 roll to splits - switch 
Partner A bikes/row while Partner B lizard walks down/ostrich walks back - switch
Partner A bikes/row while Partner B does 10 PVC windmills - switch

*every time you switch both partners hold :20 FLR or side plank

then Thoracic FLOW


Strength/Skill
A) Single Arm KB OHS @ 3211, 3/side x 4 sets, rest :90

B1) Powell Raise @ 3010 x 8/side x 3 sets, rest :60
B2) L sit x :15-:25 x 3 sets, rest :90


WOD
3 rounds

7 deadlifts (185/105)
5 hang power cleans (185/105)
35 DU

Rest 2 minutes

*perform at 80%/90%/100%

**take 5 minutes to find weight for the workout

Midline
Magic Abs!



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